The Dos and Don'ts of an Ideal Morning Routine, According to a Fitness Guru

Morning people aren't just born—they can be made. (I am living proof.) But there isn't just one grand secret to this metamorphosis; rather, it takes trial and error to establish small rituals that collectively work for you.

This is, of course, a highly personal pursuit, but there are a few tried-and-true tips for establishing the perfect morning routine. For that, we defer to Rachel Demita: As an influencer, host, and athlete, her demanding schedule requires that she hits the ground running as soon as she wakes up.

Below, she shares her favorite pointers for a highly productive morning routine—as well as what not to do.

"No matter how sleepy you are! You set your alarm time for a reason, and the quicker you’re able to get yourself up and moving, the more energized you will feel throughout the day. I gained this advice from the book The 5 Second Rule by Mel Robbins ($16), and it has become an essential habit in my morning routine."

Do drink water.

"After waking and giving some cuddles to my cat Daisy, I go straight to the kitchen to fill up my Swell water bottle ($28). I find that I am often dehydrated after sleeping, so drinking water first thing is energizing and refreshing. If you don’t like the taste of plain water in the morning, then try adding a splash of lemon or infusing other fruits! I drink a total of about 3-4 liters of water throughout the day."

"...for at least one hour after waking! This is one of the best habits of my morning routine. By refraining from scrolling social media pages, you allow your brain to focus during its most productive hours and you don’t allow any unexpected negativity or outside influences to disrupt your morning."

Do your most mentally demanding tasks.

"Within 30 minutes of waking up, I grab my water bottle and English breakfast tea with a splash of soy milk, and head to my laptop for some work. I’m most efficient in script writing, shoot planning, interview research, long emails, and other mentally taxing assignments during the early hours of the day. And there is actually science that shows how your brain’s productivity levels peak in the morning time!"

"There are so many varying opinions about breakfast - what time you should eat, what you should eat, how much you should eat, how it’s more important than any other meal, etc. Well, I’ve dabbled with the trends, and here’s what I’ve come to find:

Eat breakfast when you get hungry—whether that's 5am or 1pm.

Make sure your meal is filled with whole, unprocessed, and preferably plant-based foods. My energizing go-to breakfast is stove-cooked rolled oats with cacao powder and cinnamon, and a banana with peanut butter on the side.

Eat to your hunger levels. Some people are super hungry in the morning (that’s me most of the time), and others can only stomach a piece of fruit. Listen to your body, make healthy choices, and don’t stress over it."

"My best workouts happen in the morning hours! I feel energized, focused and motivated for the day after a great a.m. sweat session. My current training schedule consists of trail running, stair sprints, gymnastics, and some light basketball."

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions. See our full health disclaimer here.